I love pilates, barre, running, personal training and more. This blog is where I share my passion for living healthy including eating the right foods and regular exercising.

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Monthly Archives: December 2011

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We all know a strong core supports the spine and helps us to avoid injuries. Here are two core exercises I find very beneficial.

Pike Reach

These exercises works not only your core but also your shoulders.

Start in a plank postion, wrists under shoulders and abs pulled in. Raise your right arm to the ceiling, while rotating your body to the right. turn your head so you are looking at your hand. Hold for a counf of 3.

With control slowly rotate your body back to the center, while lifting your hip to the ceiling and reach your right hand to your left foot. Hold for a count of 2. Retirn to the start. * Keep your abs pulled in tight.*

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I don’t know about you but I love exercises that work more than one muscle. Here are 2 to try:

Stability Ball Plank/ Thigh Circles

Works adductors ( inner thighs) and core.

Kneel on all 4’s wrists under shoulders, and knees under hips. Place the knee closest to the ball on it. Keep your abs tight, lift in a plank position and use your knees to make small circles with the ball. Do 2-3 sets 20 circles in each direction.

Start

End

Superman Banana

Works chest, back, abs and arms

Lie on your stomach with your arms out infront of you, legs behind you. Lift upper and lower body 6 inches off the floor and hold for a count 5.

Then roll on to your back, arms and legs still lifted and hold for another count of 5. Then roll back onto your stomach and repeat. Continue for a minute.

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In my Pilates training sessions I use many different pieces of equipment. The one I will be featuring today is the the Peak Pilates MVe Chair ( Maximum Versatility.Exercise).

The first exercise is the the Tendon Stretch.

This exercise stretches the back and hamstrings. Strengthens the abs and arms and develops overall body control.

It is important you work from your abdominals and not your arms. Keep the abdominals scooped in and up and maintain the rounded or scooped posture. Always lower with control, keep shoulders away from your ears and keep the hips lifted.

Start Position

End

The second exercise is the Pull Up/ Pike

This exercise strengthens the abs and the arms. Stretches the back and improves balance and control.

Again you want to lift with your abs and maintain the “C” curve. Keep the spine rounded and ribs drawn up.Lift and lower with control.

Start

End

The third in this series is the Side Pull Up

This exercise strengthens the abs but mainly the obliques.

Again lift the abs, maintain a rounded spine. Pull the pedal up and lift the hips high and always lower with control.